$25 discount applied when you get started from this page! Pull-ups are a highly effective exercise that works a whole host of muscle groups, including the latissimus dorsi (the wing muscles on your back), biceps, traps, pecs, and forearms. . 542 posts. 3 exercises. Burpees The burpee is the ultimate full-body exercise. Ferguson was convicted despite no physical evidence against him and sentenced to forty years in maximum-security prison. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. The Jailhouse Method is a descending order of repetitions. Kent Heitholt was found beaten and strangled shortly after 2:00 a.m. on November 1, 2001, in the parking lot of the Columbia Daily . bedroom, office, hotel room, or solitary confinement. The workouts change every week. Dont have the money for a gym membership or purchasing your own equipment? Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Towel Straight Leg Raises. Advance to the next card. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Then I did seated rows. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Its a beast to do and will take months to work up to. Use the top of your door. In addition to being a great full-body workout that adheres to the jailhouse tradition of bodyweight movements, the benefits of increased movement explosivity range from faster reflexes in a self-preservation scenario to clearing out of your office cubicle before the crowds ruin your happy hour. If you get done early, feel free to do the 500 reps! Did you hear that? The PPL program has a push day, pull day, and leg day and can be done 3 times a week for 60 days or 6 times a week for 30 days. I used to wonder why guys wouldnt use the time in there more. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. For 30+ more push-up variations, check out this post. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. Six months later, twenty or thirty people would be coming in from their workouts and going to their rooms and grabbing chocolate milk and peanut butter and honey sandwiches. Hi, I'm Ryan Ferguson! Pull yourself up. Im sure you can find a bar somewhere to use. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. Thats the number one thing about working out, health and fitness, life in general. Kids Workout Video at home 30mins Family fun with Ryan's World!! The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Each suit represents one exercise and each card represents a number of reps with jack being 11, thequeen being 12, the king 13, and the joker 14. Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Return until hips are extended downward. Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. So how do they do it? And after about three months of that and people seeing that were in better shape than everyone else, then two or three people started having chocolate milk and peanut butter and honey sandwiches. The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. Just think of "Iron" Mike Tyson in the mid-1990s. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. That's it. Ryan finds ways to sufficiently stress a muscle with whatever is available. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. It doesn't matter how many sets you break this up into, just try to . One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. This serves as your interval rest period.". Greasing the Groove Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. Repeat. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Mike Tyson devised a squat routine while he was incarcerated. First, you buy the regular game, then you download the extension pack, then you get the download-only character, then you get the new skin for the downloaded character and you continue this cycle until you run out of money and self-esteem. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. The long answer? A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. One Exercise a Day. Manage Settings But be prepared, he takes it up a notch with these programs. Better still, they can be done anywhere theres a place to hang from. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. In prison, you gotta adapt. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Youre only going to be doing one during this circuit. NASM Corrective Exercise Specialist. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. Why was that important? If you dont have access to that, monkey bars or even a tree limb at a park will work. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. You might set up a system where every half hour, you perform 10 push-ups. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. View the profiles of people named Ryan Ferguson. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep. Narrow/Wide Grip. If youre locked up for life, Im sure you could come up with another 50 variations. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. Pull-ups Pull-ups are a highly effective exercise that works a whole host of muscle groups, including the latissimus dorsi (the wing muscles on your back), biceps, traps, pecs, and forearms. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. They see that. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. It doesn't matter how many sets you break this up into, just try to . Ryan ferguson. The first one is simple but effective as hell. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Start with the basics and gradually add more variations and other elements. Id try it out on my workouts for a period of time to see if I had progress with it. Keep your sternum at the bar. Perform a straight leg raise while holding onto the towels. You may remember Rocky doing these babies during his epic training montage. The goal is to complete this circuit as fast as you can. You can also do the programs twice as I have. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. Jan 6, 2022. newsweek.com. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Do one bodyweight squat. A Guide for Everyone. For men who are locked up, being strong and looking strong isnt just about aesthetics and personal development; the appearance of size and prowess acts as a deterrent to attack and can be necessary for survival. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. The results were great, so when he announced the release of his first 30-day program, I jumped on it. Is everybody jacked? In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Think of it as a modern day video game. I could tie this with my own experiences. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. Line up ten cards facedown in a straight line on the ground with 4 between each card. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Make sure to get a good stretch in your back. In between sets I would do ten pushups, just to get contrastpush/pull. The completion of this pyramid totals 100 pull-ups. If you want a killer shoulder workout, look no further than the handstand push-up. ; Ryan W. Ferguson (born October 19, 1984) is an American man who spent nearly 10 years in prison after being wrongfully convicted of a 2001 murder in his hometown of Columbia, Missouri.At the time of the murder, Ferguson was a 17-year-old high-school student. Train with Ryan. Squat down and pick up the first card. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. Burpee Variations Basic Burpee. I didnt know I was going to get let out at the time. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. The Jaurez Valley Merkin (technically called Push . I always start with a compound move two. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. No, no. 1. Strength+cardio in a single workout. Is it true that inmates lift weights all the time? I would do five pull-ups then walk back and forth and then another five pull-ups. In 30 minutes, youll be done with your exercise for the day. To perform a basic burpee, just follow these instructions: Burpee With Push-up. The goal is to work your way up so that you can complete 500 reps in an hour. There was a fifteen- to twenty-foot area where they had all the weights. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30. The only places you really interact are on the card table or on the basketball court. If have something left after 10 sets, this is the rest of the workout11th set x1512th set x613th set x1414th set x715th set x1316th set x817th set x1218th set x919th set x1120th set x10. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. The Benefits of Bodyweight Workouts You can do them anywhere. Hello, my name is Ryan T. Ferguson. They would bring in coffee at five oclock in the morning in this round jug. They had three Smith machines and generally only one was in working order. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. When hydrated, nutrients are more easily transported to their destination, it aids in fat loss, and more importantly, it keeps your body running at an optimal level. If you cant do a stand-alone handstand, use a wall to assist you. This circuit consists of 20 sets. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Squat Jumps. All rights reserved. Finish it off with ten burpees for good measure Juarez Valley Method According to the book Jailhouse Strong, the convicts inside Mexicos Juarez Valley Prison one of the worlds most dangerous prisons use the following rep scheme for their bodyweight workout. * Holding the first card, take a step forward to the second card. Card tables cause fightsI stayed away from that. There isnt any order to it, really. For 30+ more push-up variations, check out this post. The squat is one of the most basic yet effective athletic movements. Begin by squatting down and picking up a card and moving to the next card. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Pistol Squat. Eventually, you can take off these training wheels and do a freestanding one. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Great for HIIT. Rotate to the other side. They had a stairway and there was no backing to it. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. If youre locked up for life, Im sure you could come up with another 50 variations. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. Now squat down and place the other card on top of the cards on the ground. That was the sound of your soul dying. I told my dad, I told my girlfriend. Your email address will not be published. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Handstand Push-up. With our archives now 3,500+ articles deep, weve decided to republish a classic piece each Friday to help our newer readers discover some of the best, evergreen gems from the past. Squat Jumps. Bring your head down and forward by bending your elbows. And the results are the same. I had no excuses. If youre already familiar with Ryans training style, the goal is always to grow muscle. Pull yourself up until your sternum is at the bar. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Flip the first card and do however many push-ups the card says. Lunges are another popular option because they target the quads and glutes without requiring much space. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Take an underhand grip with one hand and an overhand grip with the other. . Travel a lot? I had no friends. Each workout, on average, has about 8 different exercises. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. Prisoners all over the world have created highly effective strength-building routines they can perform in the tiny space of their cell or with limited equipment in the jail yard. Add it to the pile, then perform three squat reps. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. Full Straight Leg Raise. While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. For the seasoned bodybuilder or strength athlete who needs a change in his or her routine, these workouts could add a whole new level of dimension. When your feet are back on the ground, immediately sink into another squat and jump again. This program was my least favorite. Hanging Windshield Wiper. Mike Tyson Squats3. I highly recommend each one of them. Ryan has chosen a theme for each week, keeping with his dark sense of humor. A Juarez Valley 20 is performed liked this: With repetitions performed in descending order on odd-numbered sets, but in ascending order on even-numbered sets, it is easy to see how the Juarez Valley Method got its name. The Juarez Valley Merkin Challenge. Im currently doing this program and love it. * Kick your feet back to a push-up position. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Towel Straight Leg Raises. Did you hear that? Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. Take an underhand grip with one hand and an overhand grip with the other. The only change I made was going slightly heavier on the weight but I kept in mind Ryans principles about using a light enough weight that youre not sacrificing form or tension. Eventually, you can take off these training wheels and do a free-standing one. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. For instance, once you can do 100 push-ups in a single go, start doing them with a clap, then add a behind-the-back clap, then start doing them on your fingertips, etc. Thank you for taking the time to view my profile. Return to the starting position and repeat. That is one rep. One-handed Pull-up. Listen to our podcast with Josh Bryant about how to get jailhouse strong: Want to start taking action on the content you read on AoM? Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. If you cant do a stand-alone handstand, use a wall to assist you. Will Not Eating Carbs Before Bedtime Boost Your HGH? If youre bored at home or at work, then this is the thing for you. Dont have the money for a gym membership or purchasing your own equipment? We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Facebook gives people the power to. Locked up for 5-10 years? It's true that Rome wasn't built in a day, but it would never have been built at all without laying the first foundational brick. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. Highly recommend. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. They had more energy. It was quite largeit probably held four gallons, five gallonsand we would wrap the laundry bag through the handles and we would do curls with that. An approachable way to incorporate prison-style bodyweight training into your workout program is through a series of 30-minute workouts in a three-day split as follows: Your prison upper-body workout centers on two movements: the push-up and the pull-up. Once youve got your desired weight, simply squat. The short answer is creativity and repetition. Bent Knee Leg Raises. One hand grips the bar overhand and the other underhand. Squat down again to place the first card on top of the second card. Burpees have direct transference to the realities of unarmed combat because they mimic the explosive process of transitioning between fighting on your feet and on the ground. But you show them that you can playblock them out, screen them, shoot jump shotsdo things that other people cant do because theyve never been around that organized environment. Between each set, walk 5-10 steps for a rest and then get back into it. No problem. Each set descends by one repetition. I decided I was going to write out a one-page fitness guide for themyou know, stay hydrated, eat at the right times, do these ercises, do the right kind of cardio. To revisit this article, select My Account, thenView saved stories. This workout consists of only three exercises. In the garage program, its all dumbbell, barbell, and bodyweight exercises. The workouts change every week. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. We will modify for the final exercise. Commando Pull-up. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Ive got a pull-up bar hung up in my closets doorframe. Strength+cardio in a single workout. Thats it. Five months later, I had a finished product. Burpee With Hindu Push-up. Burpees are performed in a number of variations, with some offering increased upper-body training and others offering explosive lower-body strength benefits. Next time, instead of reps, do them for time. I realized I had a table of contents. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. I actually learned a lot from that movie. That really helps survive prison. In the middle they meet! Lets say squats, for example. Squat down again and pick up the top card. Grab the bar with an overhand grip slightly wider than shoulder-width apart. While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. No, he gained such frightening strength that hes been known to bend steel doors with nothing but his bare hands and do up to2,000 push-ups a day. Workout Jailhouse Method Reverse Pyramid for Lunges. Narrow/Wide Hand Placement. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. Comment * document.getElementById("comment").setAttribute( "id", "aebe3ad26e78715e4ed2606d9dc07c4e" );document.getElementById("f81540e449").setAttribute( "id", "comment" ); Statements on this website have not been evaluated by the Food and Drug Administration. They know that you have the exact same tools as they haveI dont have any more weights than you have. Ryan Ferguson Abs. Youre about to find out. This program is also $19.99 and I highly recommend this one as well, especially for anyone training in a home gym or even in hotel gyms. Two decades before Ryan Ferguso n competed on Season 33 of The Amazing Race, he was arrested at the age of 17 for the murder of a man he had never met before. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. There was no gym in the county jail where you were held during trial. When cons don't have access to the iron (as is the case in the California penal system), they train legs by putting a fellow inmate on their shoulders while doing squats. And that was it. Ryan then took his findings and developed a new program with the results in mind. The number of pull-up reps Im able to accumulate during the day always surprises me. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine. . Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Its a beast to do and will take months to work up to. I used that time to write. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Immediately return your feet to the squat position. Throw in one set in the morning before work andone set before going to sleep and youll bang out 100 burpees in a single day without breaking much sweat. Since then, I dont think Ive missed one of Ryans videos. Great for grip strength. A set of 10 reps of bicep curls takes you about a minute or less to perform, thats not a whole lot of time your muscle spends being stressed out. For men who are locked up, being strong and looking strong isnt just about aesthetics and personal development; the appearance of size and prowess acts as a deterrent to attack and can be necessary for survival. This workout comes from Mexico's toughest prison. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands.
ryan ferguson workout
ryan ferguson workout
ryan ferguson workout